MANAGING WEIGHT AND BODY COMPOSITION

1. MANAGING WEIGHT AND BODY COMPOSITION

2. BODY IMAGE

3. WEIGHT-CALORIE CONNECTION • Calories are units of energy in food and in the body • Zero weight change is: calories consumed=calories expended • Caloric source, carbs 4/gm, protein 4/gm, fats 9/gm, water, minerals, vitamins 0/gm • Weight change; burn more or less calories than you consume

4. THE ENERGY EQUATION • Change the balance of energy for a change in weight • One pound body fat = 3,500 calories • 500 calorie/day change = one pound change per week • Eat 500 calories more or less/day • Burn 500 calories more or less/day

5. APPROPRIATE WEIGHT RANGE • How do we decide what is the right weight? • Factors influencing weight and caloric needs; gender, age, height, frame size, growth rate, metabolic rate, activity level, lean body mass • Basal Metabolic Rate (BMR) • Website demo; • http://www.bmi-calculator.net/bmr-calculator/ • http://www.room42.com/nutrition/basal.shtml • http://www.runnersweb.com/running/bmr.html

6. CALCULATING CALORIES NEEDED • Weight in kg (#/2.2) • X .9 (female) X 24 = BMR • X 1.0 (male) X 24 = BMR • Sedentary BMR X 1.3 = calories needed • Mod. Act. BMR X 1.5 = calories needed • Very Act. BMR X 1.75 = calories needed

7. BODY WEIGHT/COMPOSITION CALCULATIONS • BMI (body mass index): wtX703/ht/ht • <18.5=underweight • 18.5-24.9=normal • 25-29.9=overweight • >30=obese • http://www.mercksource.com/ • Look at what it means • Charts in book

8. ANOTHER CALCULATION • http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html

9. OTHER CALCULATIONS • Percent body fat (body composition) • Skinfold • Electronic • Immersion • http://www.bblex.de/en/calc/navy.php • Waist to hip ratio • Waist/hip=WHR • Lower risk F=<0.8, M=<1.0 • Higher risk F=>0.8, M=>1.0 • Frame size calculations

10. PERCENT BODY FAT GUIDES • Excessive • Male>25% • Female>30% • Essential • Male=5% • Female=8-12% • Ideal • Male=10-18% • Female=18-22%

11. WEIGHT-RELATED HEALTH RISKS • Cardiovascular disease • Type 2 diabetes • Cancer • High blood pressure • Osteoarthritis • Asthma • Sleep Apnea

12. OVERWEIGHT • Problems already listed • CDC 14 % of teens and 60% of adults are overweight (35% obese) (actually teen 20%) • Causes heart & lungs to work harder (hydraulics) • Genetics? • Too many calories/too little exercise • ABC’s from previous chapter

13. UNDERWEIGHT • Being too thin can be a health problem, or a stage of growing. • Not enough nutrients can affect growth, development, energy for daily tasks • Previous measures can help to determine if a person is too thin (esp. % body fat) • Doctor’s advise is wise.

14. HEALTHY MANAGEMENT OF WEIGHT • Target appropriate weight-professionals • Set realistic goals ½-1#/week • Personalize your plans - food preferred • Put it in writing • Evaluate your progress • Watch quick early weight loss-water

15. WEIGHT-LOSS STRATEGIES • Minimum of 1700-1800 calories from all the groups to get nutrients • Decrease high calorie favorites • Variety of low-calorie, nutrient-dense foods • PLENTY OF WATER • Add exercise – lean body mass

16. WEIGHT-GAIN STRATEGIES • Increase calories especially complex carbohydrates • Eat often, allow for second helpings • Eat nutritious snacks • Exercise – lean body mass

17. PHYSICAL ACTIVITY AND WEIGHT MANAGEMENT • Physical exercise is good part of gain or loss plan • Weight training increase lean body mass • Exercise helps relieve stress • Promotes normal appetite response • Can increase self-esteem • Should be part of regular healthful living

18. FAD DIETS & EATING DISORDERS • Health fraud connected with some diets • Health risks connected with some diets • Other problems associated with dieting • Health risks connected with eating disorders

19. RISKY WEIGHT LOSS STRATEGIES • Fad diets – the latest craze • Purchasing special foods $$$$, regaining weight • Liquid – low calorie, don’t meet energy needs, USDA warning medical supervision • Fasting – no calorie, not meeting energy needs, protein loss • Diet pills - DANGER

20. WEIGHT CYCLING • Quick weight loss due to water loss • Weight is quickly regained • Diets without exercise, loss of lean body mass, repeat it and keep losing LBM • Slow and steady is best

21. EATING DISORDERS • Is an extreme, harmful eating behavior that can cause serious illness or even death • Mental, emotional factors (body image, social/family pressures, perfectionism) • Possibly genetic • Influenced by family history of weight problems, depression, substance abuse • Primarily female

22. ANOREXIA NERVOSA • Is a disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation • Psychological disorder- emotional & physical consequences • Relates to self-concept and coping abilities • Need to achieve, pressure, acceptance, expectations • Genetics, hormones, brain chemicals

23. ANOREXIA • Physical consequences, malnutrition, starvation • Body fat loss, menstruation • Loss of bone density • Low temp and BP • Slowed metabolism • Heart problems, irregular beat, arrest • Treatment – psychological and physical, may require staying at a clinic

24. BULIMIA NERVOSA • A disorder in which some form of purging or clearing of digestive tract follows cycles of overeating • Usually on diet and then binges • Then purges w/laxatives or vomits • Distorted body image • Unnatural interest in food • Cause unknown, maybe social pressure, self-esteem, family problems

25. BULIMIA • Binging/purging cycle can cause injury or death • Dehydration • Kidney damage • Irregular heartbeat • Damage stomach, esophagus, mouth gums, teeth • Medical & psychological treatment

26. BINGE EATING DISORDER • Compulsive overeating, eating huge quantities at one time • Coping mechanism for emotional problems • Psychological and possibly medical help • Unusual weight gain • Type 2 diabetes, heart problems, stroke, certain types of cancer, etc

27. HELP FOR EATING DISORDERS • Seek professional help, psychological and medical • Support groups • Clinics • Talk to a trusted friend, counselor, etc if a friend appears to be affected • Try talking to your friend

28. INDIVIDUAL NEEDS-PERFORMANCE NUTRITION • Training diet-more calories, nutrient dense foods • Hydration (avoid dehydration/heat stroke) do it for a period before, then rehydrate) • Losing weight-try to find a healthy weight caution on losing muscle mass • Gaining weight, follow healthy guidelines, cautions on supplements, anabolic steroids

29. PRIOR TO COMPETITION • Eat 3-4 hours prior • High in carbohydrates • Low in fat and protein • Lots of water • Pasta, grains, vegetables, fruits are all good choices • Small portions

30. VEGETARIANISM • A person who eats mostly or only plant foods • Health reasons, religious reasons, cultural reasons • Animal cruelty, concerns about raising & slaughtering • Increased consumption of fruits & veggies linked to lower health risks

31. TYPES OF VEGETARIANISM • Lacto-ovo vegetarianism; dairy and egg products in addition to plant sources • Lacto vegetarianism; dairy in addition to.. • Ovo vegetarianism; eggs in addition to.. • Vegan strictly plant sources, soy milk and cheese added sometimes • Concerns; complete proteins (combinations), vitamins & minerals found only in animal products

32. DIETARY SUPPLEMENTS • Non-food form of one or more nutrients • Eating well can provide everything your body needs • Supplements appropriate when doctor says • Risks; large amounts dangerous of some (fat soluble A, D, E, K) toxicity • Herbal supplements; not normally regulated by FDA except with realized problems

33. NUTRITION THROUGHOUT LIFE • Pregnancy; avoid negative substances, folate (spinal defects), iron (blood), calcium (bones) • Infants; breastfeeding then adding solid foods more as they grow older, cut back from whole milk between 2 & 5 • Old folks; good regular nutrition with changes as per doctor’s orders

34. THE END